Friday's WOD - 11/16/2017


Dip Progression, athletes will work thru 5-10 of each progression based on their own ability. The goal for athletes is to find the most challenging variation of a dip they can complete with good technique.


5x 50 FT [length of rig] - Front Rack Barbell / Axle Bar Walking Lunge @ moderate to challenging weight

**Athletes will build from a light/moderate to challenging weight across 5x sets using a standard barbell or an axle bar. The 50 ft distance will be the length of the rig. Athletes clean the weight to the shoulders then lunge down 50 ft w/ the barbell held in the front rack. Please caution athletes that they will need to rotate and share their 50 ft areas as space (and safety) will only allow 6-8 athletes to lunge at a time. Athletes having difficulty with this movement can scale to a body weight or back rack barbell lunge.


14 min AMRAP:

30 Double Unders / 60 Singles

3 Ring Dips / Scaled Variation

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise …(Rd 1)

30 Double Unders

6 Ring Dips

1 Rope Climb…(Rd 2)

30 Double Unders

9 Ring Dips +3x Dips each round until time expires

1 Rope Climb…(Rd 3)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715